Top 5 ✋ Yoga Moves To Strengthen Knees

Top 5 ✋ Yoga Moves To Strengthen Knees


hi my name is Sarah and welcome to jivayogalive today’s video is about yoga to strengthen knees thank you for joining us here at 3b oval
I’d make sure you subscribe to our Channel and hit that notification bell
so you don’t miss any of our future videos namaste today we’re gonna do yoga
to strengthen knees we’re gonna be focusing a lot on the muscles outside of
the knees and on the alignment we’ll start in a mountain poet pose with your
legs hip distance apart shoulder rolled back and your spine straight I’m gonna
do this facing this way for you guys to see it better you might need a block so
hold it close to you we start with engaging our left leg so
lifting your kneecap up and start balancing on it we inhale and lift our
leg like right leg up we extended it forward we exhale lower it down and
inhale lift it up this way we’re starting to feel a little bit our left
leg becoming active getting ready for the practice so always with an
inhalation lift your right leg up and exhale bring it down don’t touch the
floor if possible if you need support just hold on to a wall easily right
under a couple more circles and exhale switching legs bringing the weight on
your right leg again lift your kneecap up don’t lock
your leg but keep it back row bended and in helping your left leg up exhale
forward inhale up and forward one more and exhale lower down
welcome to the front set up some our Matt we’re doing an extended side angle
pose in here once we step the right leg back we’re gonna make sure that our knee
is straight in the same line as our feet now in here it’s very normal that it
turns inside or it turns outside so we’re gonna do it it is easy and
consciously to make sure that that doesn’t happen you might need a block so
hold that honey make sure your legs are in the same line
with an inhale lift up tuck your pelvis in raise your arms and exhale fold
forward now in here make sure it’s very easy that is slips to one of the other
sides if you see that your legs are in straight line gaze to your left arm grab
please place your right arm either on your shin or on a block or if you’re
very flexible grab your toes but make sure that your pelvis is not tilting
back but you’re still in a straight line as and if somebody would be looking me
from that direction or in that direction you’ll be like this inhale lift up and
exhale switch legs and we do the same thing to the other side so move your
block if it’s needed inhale and exhale check your name make sure that your back
leg is not over a bending lot but keep it strong and again use that inhale wake your way up and we’re coming
into a Halfmoon pose so this one you might want to do close to the wall
because it requires a little bit of balancing and you might need a blog so
we’re gonna do extended triangle oxygen extended side angle pose
but we’re taking a little bit a little bit further so bring your left leg
parallel to the short side of the mat and your right leg parallel to the long
side of the mat so with that inhale bring your arms up if you know that
you’re gonna need a block make sure you already have it and exhale start tilting
forward to the right side tilting tilting tilting lifting your right leg
up coming close to the wall and in here tilt your pelvis so that it is parallel
to the wall I’m not parallel to the floor make sure that your knee and your
leg are facing to the same direction placing your remember to breathe in ed
mccoshen and then inhale engage that right leg a little bit more and make
your way up back up we’re doing the other side so switching your legs so
that this time your right leg on is parallel to the short side of the mat
and your left leg is in the front again lifting your arms up exhale tilting
forward and tilting down straighten your left leg not over bending lifting your
right arm up opening pelvis you can place your buttocks like next to the
wall so that you won’t fall that way if you feel like that’s needed today
opening your chest to ourself the side of the room if you can you can also
bring your right leg further up high if that’s where you are today yeah breathe and inhale come up
place the book back on the floor we’re coming into a chair pose utkatasana so
coming into a mountain pose bringing your feet together
engaging your legs having your butt spine straight and with that inhale
we’re gonna leave their arms up and Bend our knees at the same time make sure
that your pelvis is tilted in and it is not going back make sure their palms
face each other your shoulders are not in your ears keep
on engaging your glutes your thighs and with the next inhale raise up and
released organic chair pose one more time because it’s a great pose to
strengthen your legs and all the muscles around your knees so give you AB legs a
little bit of a shake you’re prepared to do it again with the next inhale we
raise our arms up and we Bend our knees inhale tuck your pelvis in three engage
your legs and exhale release our last pose will be a bridge pose with a block
so come sitting down we’re gonna use a block because a lot of times in the
bridge pose your knees are gonna open so this time that we will squeeze the block
in between your knees we make sure that we engage all the muscles outside and
around the knees so coming down lowering yourself down to the floor placing the
block in between your knees bringing your heels close to your body so that
your fingertips can touch them and in here with an inhale lift up roll your
shoulders underneath squeeze that blog so that it doesn’t
fall push the floor with your arms and exhale lower down we’re gonna do one
more time inhale lift up roll your shoulders below now you should be
feeling how the muscles around your knees are engaged and working having
making them stronger will help your need to get better aligned and will reduce
knee pain with the next exhale lower down remove the block hug your knees
into your chest and start rolling up coming up back into
a is it pose now if you feel like you can repeat this sequence two or three
times to make sure that you get that burn you feel those muscles engaged and
active and actually work done thank you for practicing with me today
auntie viola live namaste if you enjoyed today’s video make sure hit the thumbs
up and subscribe to our Channel and of course click that notification bell so
you don’t miss any of our videos hope to see you next time namaste you

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